Written by: Shannon McNiece, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Neuroplasticity is a beautiful, inevitable opportunity. Well-being is an ongoing journey— one that we can never complete or arrive at as a “final” destination. We are always growing and creating, which makes life a really cool adventure.
In much the same way that we are always growing, our brains also change. Our brains are incredibly dynamic and responsive. Neuroplasticity is a term used to describe the process of adapting in response to new experiences and stimuli.
Neuroplasticity enables us to rewire our brains and create new neural pathways. Not all neuroplastic changes are positive (e.g., brain injuries). The scope of this article is on leveraging simple behaviors and cognitive approaches to create adaptive neuroplasticity, enabling us to achieve greater levels of success for lasting positive effects. Neuroplasticity is most meaningful when it helps us to lead better lives. By understanding neuroplasticity, we can use it to our advantage. We can embrace change, unlock hidden potential, and achieve our goals by unlocking the magic of well-being.
What is adaptive neuroplasticity?
Neuroplasticity is the ability of the brain to modify its structure and function in response to its environment; it does this by forming new neural connections or strengthening existing ones. In part, neuroplasticity allows us to form new memories and learn new skills by changing how neurons communicate with each other.
Neuroplasticity in its own right is super cool, but it’s not really the point. In one practical sense, the brain changing itself on a cellular level is adaptive. And in another broader sense, when we make changes to better interact with our environments, we are engaging in another level of adaptive neuroplasticity - positively adapting to our environment.
Through being intentional about our neuro-health, getting quality sleep, and implementing behavior change we can adapt positively to challenges, learning curves, and new experiences. We can rise to meet the highest versions of ourselves.
How does neuroplasticity work?
The key to understanding neuroplasticity lies in understanding synaptic connections. Synapses are structures (gaps) that allow neurons (nerve cells) to communicate with each other through electrical and chemical signals. When we learn something new, try a new approach, or form a new memory, our neurons re-organize. By reorganizing, they are creating more connections or strengthening existing ones. Over time, our strengthened connections can become permanent, if they are used often enough.
The power of neuroplastic change
Neuroplastic change is a powerful concept that can help us unlock our potential. Creating new neural pathways can help us to think differently, learn new skills faster, become more creative innovative thinkers, tap into higher levels of consciousness, live healthier lifestyles, improve relationships with ourselves and others, and create greater success in our business or career. It also has the power to increase physical health by improving coordination between parts of the body. Neuroplastic change can help us achieve greater clarity about our purpose in life, which can lead to increased fulfillment.
One key aspect of neuroplasticity is its ability to help us embrace change instead of resisting it. By remaining open-minded and flexible when faced with a challenge outside our comfort zone, we can break out of old habits and create new ones that serve us better. This can give us a sense of empowerment. No matter what life throws at us, we know that we can stay resilient by adapting quickly instead of getting stuck in negative thought patterns or behaviors. Embracing change helps create growth opportunities. When faced with a situation that is out of our comfort zone, it’s important to remember that this is exactly where growth happens.
By unlocking our best selves, we can create massive change. When we uplevel our lives, we also have an impact on the lives of those around us. We then radiate outward, up-leveling our communities and then by extension, the world. By embracing neuroplastic change in our own lives, we make the world a better place.
How can we take advantage of neuroplasticity?
There are many ways we can use neuroplasticity to create long-term, sustainable well-being in our lives. But the most effective way is to engage in activities that stimulate your brain daily. To put it simply, if you want to make positive changes in your life then you must create new neural pathways by consistently participating in activities that support those changes.
Challenging yourself
We are meant for challenges, designed for them. In our modern world of convenience, we have artificially removed many of the challenges faced by our ancestors. Progress is excellent, but complacency is not.
Challenge yourself with stimulating activities. Mental or physical challenges are both great. It could be anything from learning something new, like a language or musical instrument, to engaging in other forms of novelty, like yoga or meditation. Puzzles, Sudoku, or crosswords can be excellent. Challenging your brain with new activities can help you break out of old patterns and open a world of possibilities, helping you to develop more creative solutions when problems arise.
Exercise
When it comes to maintaining a healthy brain, it's important to make physical exercise a part of your routine. Physical exercise can be neuroprotective and help generate new neurons (neurogenesis). By incorporating exercise into your daily routine, you'll give your brain a boost and keep it functioning at its best.
By increasing the release of BDNF (brain-derived neurotrophic factor), physical activity can help our brains stay agile, improve our memory, and focus, and even protect us from cognitive decline. Exercise also has the power to promote mental wellness, alleviate symptoms of anxiety and depression, improve mood, reduce stress levels (good for our memory encoding hippocampus), and help us age gracefully. So, whether it's aerobic exercises like running, or biking, a brisk walk, swimming, or yoga session, body-weight calisthenics, or other types of muscle contraction like lifting weights, exercise can be a powerful tool in helping you have a healthier, happier brain.
Deliberate heat and cold exposure
Have you ever considered intentionally exposing yourself to heat or cold for the sake of improving your brain function? The power of heat and cold exposure has recently been gaining recognition in pop culture and the scientific community.
Both cold and heat exposure can enhance the expression of heat shock proteins, which play a crucial role in protecting and repairing cells. Moreover, they can promote mitochondrial biogenesis, which is essential for energy production.
Exposure to heat, such as through sauna use, has been linked to improved cognitive function and reduced risk of dementia. Cold exposure has been found to improve mood, focus, and even alleviate symptoms of depression. Heat and cold exposures can lead to a sharper mind, but they can also have other health benefits such as increased circulation and reduced inflammation.
Don’t worry if you don’t have access to a sauna or a cold plunge tub. We can reap some of the same benefits through a hot bath (submerging up to the neck), a cold shower, or submerging parts of your body (like the face) in a bowl of cold (or ice) water. Give this a try (responsibly) and see what changes you notice in your day-to-day life.
By adopting simple habits like a cold plunge or sauna, we can harness our bodies' fascinating mechanisms to enhance cognitive function and promote brain recovery. But what's even more exciting is that these benefits aren't just temporary - studies have shown that repeated exposure to heat and cold can result in lasting improvements in mood. So go ahead, take that cold shower, or soak - your brain will thank you for it!
Mindfulness: Becoming more aware
Mindfulness is another tool that helps us take advantage of neuroplasticity. By practicing mindfulness consistently, we can become more in tune with our thoughts and emotions. This heightened level of awareness can give us the ability to live in the present moment and recognize the patterns that may be holding us back.
Mindfulness is more than just general self-awareness. It also empowers us to effectively manage our emotions and problem-solve with precision. By understanding how to best cope with our emotions, we have the tools to tackle any challenge that comes along. Not only that, but mindfulness also opens our eyes to the cognitive patterns that may be hindering our progress. With this newfound awareness, we can make the necessary adjustments to achieve our goals.
Just a few moments of mindful breathing each day can create a profound impact over time. With consciousness and mindful awareness, we can experience life in a whole new light embracing each day with crystal-clear clarity and unwavering intentionality.
Visualization
Another powerful tool we can use to take advantage of neuroplasticity is visualization. Visualization is simply using imagery to create a mental picture or movie. The act of visualization strengthens existing neural pathways as well as forms new ones. It’s not just for athletes - utilizing performance visualization techniques, and mental rehearsal can allow us to focus our goals from abstract ideas into tangible realities. The act of picturing a specific outcome is an excellent way to create - by aligning various aspects of your mind, into an integrated whole.
Rewiring limiting beliefs
Neuroplasticity allows us to rewire and reframe negative beliefs that may be holding us back. Limiting beliefs can be insidious; they can be sneaky and slippery to pin down. Introspection (self-examination, analysis, or looking within) can propagate fresh neural connections to form throughout the brain. From this, healthier thought patterns can anchor in and become second nature to us.
Meaningful connections
Engaging in conversations with people who challenge us mentally can be beneficial. Having an honest dialogue about topics that are important to us allows us to gain insight into unique perspectives while exercising our problem-solving skills at the same time. This process can help us become more flexible in responding to novel situations.
When people challenge us and present us with thought-provoking conversations, it can prompt our self-reflection. Deep connections can help us to become more aware of our values, and biases, and to see where we may be out of alignment with our orienting belief systems. Diversity of experience and viewpoints helps us explore and grow; they help us become more aware of the lenses and filters we see through. Meaningful conversations and meaningful connections help us deepen into emerging facets of ourselves.
Nutrition for neuro-health
A diet rich in nutrients such as omega-3 fatty acids, antioxidants, vitamins, and minerals can support and improve brain function. Incorporating foods such as fatty fish (like salmon), dark leafy greens, nuts (walnuts, almonds, pistachios, macadamia), seeds (flaxseeds, chia, hemp, sunflower, pumpkin), and berries into your diet can provide a plethora of brain-boosting benefits.
While outside of the scope of this article, medicinal mushrooms (also called functional mushrooms) have been getting a lot of attention recently for their brain-health benefits. If you’re interested in learning more about this expanding topic, I encourage you to read about Lion's Mane, Cordyceps, Chaga, Shitake, King Trumpet, Turkey Tail, and Reishi mushrooms. (As a side note, if fungi fascinate you – psychedelic mushrooms are also getting some attention in the scientific community for their neuroplastic effects).
Reducing processed foods and sugar intake can improve overall brain health. But don’t take my word for it – test it out. Try an experiment reducing your total daily carbs and see what changes you notice. Or try simple swaps for foods you enjoy, moving away from the Standard American diet (SAD) and towards a Mediterranean or MIND diet. For example, you could try swapping processed chocolate treats with real cocoa powder. In your overall experiment, pay attention to your overall energy levels, cravings, feelings of fullness (satiety), and mood.
We can empower ourselves to improve our neuro-health and support not just the brain, but also our overall well-being. Even small changes can have a huge impact – and not just today, but for tomorrow as well.
Creative activities
Artistic self-expression is great for neuroplasticity. But think creatively about creativity; it doesn’t just have to mean arts like painting or drawing. Do you enjoy video games, dancing, or writing? These activities can provide an opportunity for mental stimulation in addition to self-expression and creativity, strengthening feelings of contentment and relaxation. Through these kinds of activities, we’re not only exercising creative muscles but also taking advantage of out-of-the-box perspectives and viewing situations from fresh angles.
The magic of everyday creation
By practicing activities that contribute to well-being daily, we can notice profound shifts in our lives. So, enjoy the magic of everyday creation. We all have tremendous capacity within. Every day brings a new opportunity for growth and transformation if we choose it. By cultivating consistent behaviors and consciously interacting with the world around us, we can benefit from the power of neuro-health for years to come.
Conclusion
By leveraging neuro-health strategies and neuroplastic change, we gain access to a powerful tool for personal transformation and enrichment. We can step into lives where we feel empowered by our inner strength and inspired by our outer world.
Part of the beauty of neuroplasticity lies in its potent simplicity. It offers us an opportunity for personal development without any special equipment or knowledge required. By deliberately stimulating our brains in a specific way every day we have the power to rewire them for greater success, and purposeful living.
I wish you a fully actualized life of aligned clarity, joy, and integrated well-being.
Shannon McNiece, Executive Contributor Brainz Magazine
Shannon McNiece is a CEO, double-board licensed therapist, and the world’s first luxury holistic neuro-health transformation expert. She is pioneering a new space at the intersection of applied neuroscience and personal development by leveraging neuro-health as the preeminent catalyst for profound personal expansion. Shannon alchemizes the magic within each of us and creates transformational experiences for those seeking their highest Truth, Love, and Light. Her clients embody their true power and transcend old patterns forever. Shannon's mission for every client is a sustainable and fully actualized state of aligned clarity, joy, and integrated well-being.
